Salads can make a great meal because they are easy to prepare. Plus eating lots of salads is a great way to increase your vegetable consumption and satisfy your hunger with fewer calories. However, choosing the wrong salad fixings or dressing can turn a healthy, low-calorie meal into a 1,000+ calorie disaster.

To avoid such disasters, follow these tips:

WHEN AT HOME:

1. Instead of pouring oil onto your salad, use an olive oil spray to very lightly coat the lettuce before adding vinegar and spices.

3. Use mostly vegetables. Add the "treats" such as cheese, meat or nuts sparingly, just for taste.

4. Never use more than a Tablespoon of Dressing that is a creamy dressing and two if a homemade version of a vinaigrette.

DINING OUT:

1. Before heading out, check online for the restaurant's nutrition information. (If the restaurant's website doesn't list calories, check calorieking.com) You may be surprised to find out that some of the menu items that sound healthiest are not always low in calories. The averge salads at restaurants have calorie range from 580-1700 calories, and that is without the dressing.

2. If you don't have a chance to look up calories before heading to the restaurant, ask your server for the calorie information before you order. (Chain restaurants in California now have to provide the calorie information on the menu or in a brochure. If it's not a chain, they may have the information too, but you usually need to ask for it.)

3. Tostadas or other Mexican-type salads: Avoid the fried tostada shells and the Flour Tortillas. Also, try using salsa instead of dressing.

4. Be picky! Most restaurants will accommodate your special requests such as: no croutons, no cheese, no bacon bits, etc.

6. Always order your dressing on the side. Again using a tablespoon or two of the dressing on your salad will still be satisfying. Better yet, don't pour any of the dressing! Instead, dip your fork into the dressing container before each bite. You will be amazed that your taste buds will not notice the difference and you will use only a tiny fraction of the dressing. Just a few great tips to keep your salads healthy and filling!

Many people always they say will try to be healthier, or try and get a workout in, or try to eat better, and the list of tries goes on and on.

The thing is we can all try, but to be your best we must DO! At what point do you say you want to be your best? At what point do you make your well being be a priority? At what point do you want to be healthy every day of your life? At what point do you decide that you want to have the opportunity to live as long as you can?

I say now, I say every day is when I want these things. I don't try, I do. Life is about doing and being the best you can be. If you try that is all you are ever doing is trying. You are truly only doing your very best when you do. Yes the try is the start, but the doing is the action of giving your all and being your best.

So why not be your best this year. Why not make 2014 you stop trying and start doing. When you live your best life, and be your best, then you are truly the best for others. You are the best wife, boyfriend, parent, childe, worker and more.

Make 2014 that you truly BE YOUR BEST!

Contact us today if you need that guidance to be your best. Our office offers personal life coaching, personal training, nutrition, chiropractic care, massage, stress response evaluations, and more. Make 2014 your year of being YOUR BEST!

The holiday season has started! So what does this mean? It means we all have a lot of extra things to get done, and more things to go do such as parties and holiday gatherings. These gatherings inadvertently mean a lot more food, alcohol, dessert, and more. It is also the time of year where we see family we haven’t in a long time, meet spouses of bosses and coworkers, and hopefully do it all with continuing to maintain our health, while feeling and looking amazing.

With all of this going on why would we let our health and wellness slack? Why would you put off appointments that benefit your health or stop working out or staying on track with proper nutrition?

Here are 5 tips to help keep you stay on track through the holiday season:

1. Schedule Your Workouts: Write it down, make an appointment with a personal trainer, and know exactly when you are going to be working out.

2. Batch Cook: We grab the first thing we see when we are hungry. Prep your meals for days in advance so that when you get super hungry from all of the running around and shopping you will grab something healthy.

3. Sleep and/or Nap: Make sure to rest, I know this one is hard even when it is not the holidays. Lack of sleep is tied with a higher percentage of body fat and decrease in recovery time which can result in a lowered immune system and potentially bring you a cold or other illness.

4. Bring Something Healthy to that Dinner Party: Make a healthy dish that may cover the majority of your food groups so you can have something healthy if there are not many other options.

5. Eat and Drink Water Prior to Going to a party: This way you don’t arrive hungry and it will be easier for you to refrain from over snacking or indulging in a lot of unnecessary food and drink.

All of these tips can help you keep your stress levels low, and your health maintained through the holidays.

The holiday season unfortunately brings a rise in parking lot crime. This class is a two hour class designed with lecture and practical time. You will learn the basics of being proactive, and the ability to provide yourself protection.

Challenge includes two weigh-ins and Blood Pressure Screenings, One Month Written Personal Fitness and Nutrition Program (it is not required that the program be followed, but can be used), One Free half hour private personal training session ($255 value).

Cost: $50

Register by November 13th

Prizes are awarded to the top three participants with the greatest percentage of weight loss.

Prizes also available to the remaining participants for the following progress:

Greatest Body Fat Percentage Lost

Greatest Muscle Percentage Increase

Greatest Improvement Blood Pressure

Greatest Improvement on Visceral Fat

For more information or to register contact Mel Batterman at 702-277-9954, mbatterman25@gmail.com or at the front desk.

AMP Personal Fitness and the Adoption Awareness Foundation have partnered to form the Active for Adoption Endurance Event Team. Active for Adoption Endurance Event Team is a training and fundraising program. Since we just formed in September 2013, this year is at a very grassroots level. Next year we plan on continued growth to bring this team up to the same levels as other endurance training teams.

With Active for Adoption you will find a new attitude, motivation, and power within yourself while helping children receive loving homes through adoption. All funds raised will be used to provide grant funding to families needing assistance with funding an adoption. The goal for fundraising for the remainder of 2013 is $20,000. We are currently training for the Las Vegas Rock 'n' Roll Half Marathon on November 17, 2013. If you are interested in running this event please click HERE and go to the Marathon Website and register. If you are already registered and want to help raise funds for this awesome organization please visit www.adoptionawareness.com to learn more about the Adoption Awareness Foundation, and then click HERE to form your own fundraising page. Each person who wants to join the team can choose how much they would like to raise and set up a fundraising website. I personally have chosen to raise $2,000 by November 17, 2013 (race day). If you are interested in making a donation to help me reach my goal, please click HERE.

As you may or may not know, there are 400,000 to 500,000 children each year waiting for adoption in the United States. Of those children, 40% will wait three or more years before they are adopted. According to CCAI (Congressional Coalition on Adoption Institute) statistics approximately estimate that 8,668 children were adopted in 2012. That is only 2-3% of the children being adopted each year in the United States. These low numbers can be directly correlated to the cost of adoption. The average adoption ranges from $8,000 to $50,000. I know that we can increase this yearly adoption average when you join me in supporting this very important cause.

AMP Personal Fitness and the Adoption Awareness Foundation have partnered to form the Active for Adoption Endurance Event Team.Active for Adoption Endurance Event Team is a training and fundraising program. Since we just formed in September 2013, this year is at a very grassroots level. Next year we plan on continued growth to bring this team up to the same levels as other endurance training teams.

With Active for Adoption you will find a new attitude, motivation, and power within yourself while helping children receive loving homes through adoption. All funds raised will be used to provide grant funding to families needing assistance with funding an adoption. The goal for fundraising for the remainder of 2013 is $20,000. We are currently training for the Las Vegas Rock 'n' Roll Half Marathon on November 17, 2013. If you are interested in running this event please click HERE and go to the Marathon Website and register. If you are already registered and want to help raise funds for this awesome organization please visit www.adoptionawareness.com to learn more about the Adoption Awareness Foundation, and then click HERE to form your own fundraising page. Each person who wants to join the team can choose how much they would like to raise and set up a fundraising website. I personally have chosen to raise $2,000 by November 17, 2013 (race day). If you are interested in making a donation to help me reach my goal, please click HERE.

As you may or may not know, there are 400,000 to 500,000 children each year waiting for adoption in the United States. Of those children, 40% will wait three or more years before they are adopted. According to CCAI (Congressional Coalition on Adoption Institute) statistics approximately estimate that 8,668 children were adopted in 2012. That is only 2-3% of the children being adopted each year in the United States. These low numbers can be directly correlated to the cost of adoption. The average adoption ranges from $8,000 to $50,000. I know that we can increase this yearly adoption average when you join me in supporting this very important cause.

This month in my blog I am going to get a little personal. As a trainer and nutritionist I always get my workouts in, and 90% of the time I have a great nutritional balance. I know you all think that trainers are a 100% all the time but its not true. Even if they tell you that, its not true. No one can be 100% all the time. Anyway...

About 4 months ago I gained 10 pounds in the course of 3-5 weeks. Nothing in my exercise or nutrition had changed. I was still doing the things that I had been doing. So, I re-evaluated my nutrition, and added some days that I was cutting back on calories etc. For four months this 10 pounds has been a constant. Now I was frustrated. I help people all the time lose weight and evaluate their situations to keep them moving in the right direction. Why could I not figure it out for myself. What was going on.

So I started looking at all the aspects of my life. Sleep patterns, stress levels, etc. After looking at those things, I had a chat with two of my friends/Co-workers. One is a chiropractor and the other is a doula, massage therapist, and a few other titles that relate to the care of women, during pregnancy and through their lives of peri-menopause and menopause. I shared with them my situation and they both felt I had an imbalance in my hormones and was peri-menopausal. I was kind of shocked as I am only rounding 39 years of age. But I suppose this could be the culprit. They both suggested a hormone balancing supplement that we sell at the office called "The Secret".

I thought what the heck, what do I have to lose. Two weeks ago I stated a regimen of three squirts in the morning prior to breakfast and three squirts in the evening prior to bed. The result have been unreal. I have lost 5 pounds in two weeks. I sleep better, and feel better throughout the day. I changed nothing else.

You may be wondering why I took the time to tell you this story. The reason is, is it is all about balance. Its about balance in life, exercise, nutrition, internally with your bodily systems. It all truly plays a part. I was asked if I truly believed that Calories in, Calories out was a true theory on nutrition. Yes I believe it is, but I also believe the now that a hormonal balance is also a very big factor. So, my suggestion to anyone who is training someone, or looking to lose weight that they look at making sure they take hormones into account during their journey. Especially since those who have a lot of weight to lose more than likely have a hormonal imbalance do to the poor quality of food choices, and the weight gain itself.

Yes July is the month that marks the middle of summer. Even though we all know that summer does officially start the third week of July we all seem to look at summer is being June, July, and August.

July being the middle of summer is not what excites me. July excites me because it is the month where I personally get renewed with energy in my own exercise, fitness, wellness, and nutrition regimen.

So now you a probably wondering what makes that happen for me. Well it is the Tour de France. The largest and biggest bike race in the world. What about this race drives my mid-year renewal.

I have always loved biking. I started when I was young and have always stuck with it. As I got older I started watching this grand event. I was amazed by the drive, camaraderie, and abilities of the young men in this race. Though through the years this race had its momented of taintedness, it still has always brought me great joy to watch, and a new found drive mid-year.

As I have found this race to be something that helps keep me focused on my personal health and wellness, I ask that you find something that can help you to maintain your drive. Whether it is a bike race to watch, or a specfic event or events, there is something to help drive you.

Having personal inner drive is great and needed, but finding something that can externally drive you as well is a great plus.

This year the Tour de France runs from June 29, 2013 to July 21, 2013. Check it out. You never know it just might inspire you!